Training Like Mike Mentzer

Mike Mentzer was a champion bodybuilder in the 1970s who was known for his intense, low-volume training style. Mentzer advocated doing fewer sets per muscle group, but training with maximum intensity and focus. His routines went against the grain of the high-volume training that was popular at the time.

Mentzer's training system was based on the principles of high-intensity training (HIT) developed by Arthur Jones, the founder of Nautilus exercise equipment. The core ideas behind HIT are to train a muscle to momentary muscular failure, use slow repetitions with a full range of motion, and allow for adequate rest between workouts for full recovery.

Mentzer took these HIT principles and organized them into a concrete workout routine to stimulate maximum muscular growth in the shortest time possible. While Mentzer experimented with different set/rep schemes, his basic template involved performing just 1-3 sets per exercise, for 6-9 hard reps to failure.

If you want to work out like Mike Mentzer and experience his intense, low-volume training style, here is a sample routine for each major muscle group:

Chest Workout
- Incline dumbbell press: 2 sets, 6-8 reps
- Flat barbell bench press: 2 sets, 6-8 reps
- Dips: 1 set, 6-8 reps
- Peck deck flye: 1 set, 6-8 reps

Back Workout
- Weighted pull ups: 2 sets, 6-8 reps
- Barbell rows: 2 sets, 6-8 reps
- Lat pulldown: 2 sets, 6-8 reps
- Seated cable row: 1 set, 8-10 reps

Shoulders Workout
- Overhead barbell press: 2 sets, 6-8 reps
- Lateral raises: 1 set, 10-12 reps
- Bent over lateral raises: 1 set, 10-12 reps
- Front barbell raises: 1 set, 10-12 reps

Biceps Workout
- Barbell curls: 2 sets, 6-8 reps
- Incline dumbbell curls: 2 sets, 6-8 reps
- Hammer curls: 1 set, 8-10 reps

Triceps Workout
- Close grip bench press: 2 sets, 6-8 reps
- Overhead dumbbell extension: 2 sets, 8-10 reps
- Cable pushdown: 1 set, 8-10 reps

Legs Workout
- Squats: 2 sets, 6-8 reps
- Leg press: 2 sets, 10-12 reps
- Leg extension: 1 set, 10-12 reps
- Lying leg curl: 2 sets, 8-10 reps
- Stiff leg deadlift: 1 set, 8-10 reps
- Standing calf raise: 2 sets, 10-12 reps

As you can see, most muscle groups are trained with just 2-3 exercises, for a total of 4-6 sets per workout. This lower volume allows you to put maximal effort into each working set. The goal is to progressively increase the weight used so you reach muscular failure in the target rep range.

Mentzer was a proponent of training infrequently to allow for full recovery. He would train each muscle group just once or twice a week. You should take at least 2 days off between training the same major muscle group.

In addition to his intense workout style, Mentzer was meticulous about nutrition, supplementation and rest. He knew these factors were key to maximizing muscle growth outside of the gym. Here are some tips from the Mike Mentzer nutrition and recovery playbook:

- Eat enough calories to sustain muscle growth. Aim for a slight caloric surplus of 300-500 calories above maintenance level.

- Consume 1-1.5 grams of protein per pound of body weight daily.

- Take targeted supplements like creatine, arginine and glutamine.

- Get 8-10 hours of deep, uninterrupted sleep per night.

- Avoid overtraining at all costs. Remember, muscles grow during the recovery phase, not just while training.

Mike Mentzer built an incredibly aesthetic, muscular physique using an extremely abbreviated training routine. If you are looking to gain size and strength in a time-efficient manner, adopting Mentzer’s high-intensity principles can help you make excellent progress. Just be sure to train intelligently, listen to your body, eat right and get plenty of rest to fuel your gains. With focus and consistency, you can build the physique of your dreams by training like Mike Mentzer.